Curl to Press: White Label Exercise Explainer {FREE Resource}

The focus this week on is all about BEING REAL!!  So I’m going to be really real with you as I introduce today’s explainer …

Note:  This is a FREE White Label Coach Resource – scroll down for your editable White Label Links to rebrand this content to your business …

We talked the other day in my trainer tip about real – and how it’s SO IMPORTANT for your business to thrive that you are real and making real connections with other . This was a powerful post – if you haven’t read it yet, I suggest you take the 3 minutes and have a looksie at it.  

🔗 Read the full post on my Trainer Tip of Being REAL here >

A personal story of ME being real … I’ve gotten really clear that I just am never going to have a full 6-pack and super flat abs.  Every body is different.  We’re all designed differently with different genetics and different areas of strength & weakness.

I’m 46 years old.  I’ve had 3 kids, and 1 c-section.  I love cheesy pizza & cupcakes (in moderation of course, but I still love them!)

Do I focus on my health each and every day?  ABSOLUTELY!  Do I stick to healthy eating and get my workouts done every day?  Mostly, yes.  Do I allow myself grace to still trip up a bit, enjoy life to the fullest and not get so hung up on it?  Again – absolutely YES!  

So I understand that a flat stomach, and an Instagram model worthy 6 pack is just not in cards for me right now.  I’m totally REAL and OK with that. (Please know that this was a HUGE struggle for me for years! And I’ve decided that my mental health is just not worth pushing myself to limits to have a certain ‘look’)

OK … so what does all this have to do with today’s White Label Exercise Explainer?


For this week, as we’re all about being real, I chose to focus on one of favorite upper body strength moves – the CURL TO PRESS.

For me – in my body – my strength is in UPPER training.  I know I CAN build & sculpt upper muscle definition.  It’s a strength for me – in my body.  So I wanted to share that with you and work on that together 🥰

NOTE:  My strength is not your strength.  I highly recommend you figure out what your strength is, and also help your clients figure out for them what their strengths are.  It’s so key to helping them feel successful and accomplished in reaching their goals!

Let’s dive into this week’s White Label Exercise Explainer – the Curl to Press – a killer combo that’s gonna sculpt those arms and get those shoulders popping! 💪

Watch the video to see this move in action …

How To do the Curl to Press:

Starting Position: Stand tall with dumbbells in each hand, palms facing your body.

Curl It Up: Keep your elbows close to your sides as you perform a hammer curl, bringing the weights up towards your shoulders.

Press It Out: Once you reach the top of your curl, rotate your palms to face forward and press the dumbbells overhead until your arms are fully extended.

Reverse the Movement: Slowly lower the dumbbells back down to the starting position with control.

Coaching Cues:

  • Engage your core throughout the movement to maintain stability.
  • Keep your elbows tucked in during the curl and press to maximize engagement in the biceps and shoulders.
  • Focus on controlled movements, avoiding swinging or using momentum.

Common Mistakes to Avoid:

  • Arching your back: Keep your spine neutral throughout the exercise to prevent strain.
  • Using too much weight: Start with lighter weights to perfect your form before increasing resistance.
  • Speeding through the movement: Slow and controlled is the name of the game for maximum muscle activation.

💡 Pro Tip: Want to level up? Try incorporating this move into supersets or circuits for an extra burn!  Oh and hey – check back tomorrow!  I’ll be featuring this move in this week’s white label Workout of the Week:  UPPER STRENGTH SETS!

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Ready to rock those curls to presses with your clients and help them ROCK their upper sculpt? 🚀💥 Download this FREE business-building resource today! 

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Don’t hesitate to reach out if you have any questions – I’m here to help you succeed! 📩 Let’s crush those fitness & business goals together! 

Stay REAL .. Stay AWESOME!

Xoxo ~ Ro ~ Your Online Fitness Specialist